30 Bananas a Day!

Have you manipulated the nutritional targets at all? 

I just downloaded cronometer and changed the macro-nutrient targets to 80/10/10 but I haven't changed anything else. Is there anything else you guys have changed to make the program more lfrv friendly?

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I asked Adam this question and this is what he wrote back:

Let cronometer work out the calories for you based on your height, weight, activity levels and age. Set the numbers to 80/10/10 and click set. It will probably make your protein requirements higher than necessary, but its ok.

I would change the following nutrient settings:

omega 6: 2.2g
calcium: 500mg
zinc: 7mg
Selenium: 26mcg
vitamin E: 10mg
vitamin K: 60mg

deselect vitamin D and b12 and away you go.

Just focus on getting enough calories really, try to get enough nutrients, and if your weight stabilises, then you are likely eating enough. You don't need to worry about carbs and sugar if you are getting enough calories. Usually this is the case with protein too. You may need to make sure you're getting enough omega 3 and 6 though.


After tracking for about a week now I still find myself significantly low in Vitamin E, Calcium, Iron, and Zinc. Does anyone have fruits and vegetables that they eat because they are powerhouses in a vitamin and mineral that's easy to be low in?
Thanks a lot Carly. I was actually hoping that Adam would chime in because I know he recommends this program and is knowledgeable about it. I suppose copying and pasting from him is just as good though!!

I just made the edits, thanks again.
No problem! I saw previous posts from him as well so when I downloaded it about a week ago I messaged him :)
Some of those "requirements" are based off your gender and weight.

For instance, recommendations for vitamin K is 1 mcg/kg (I guess you weigh around 60 kg?); selenium are 0.37 (female) or 0.42 mcg/kg (male); zinc are 0.059 (female; if you weigh around 60 kg, then perhaps you can lower your "Requirement") or 0.072 mg/kg (male).

However, I am not sure how Adam determined omega-6 fatty acids, calcium, or vitamin E for you... 
Concerning vitamin E, it is recommended that a-tocopherol-PUFA ratio of >0.4 mg tocopherol per g PUFA be maintained. I never eat more than 10 g PUFAs and almost always consume >4 mg vitamin E (I actually set my vitamin E RDA to 6 mg). I set my calcium RDA to 520 mg.
I use pak choy in my green smoothies.

It's high in iron and calcium, moderate in zinc, but low in vitamin E.

I usually eat an oz. of almonds every second day or so to keep my vitamin E up.

Hope that helps! :D
Bok Choy you mean?
Funny, just read this this morning: "Pak choi (from Cantonese; also spelled Bok choy in the US)"
Sorry, my girlfriend is Cantonese :P.
Actually Pok Choi too!
Thanks a lot, I'll have to check this out!
Papayas Kiwi and Mangos are super high in Vitamin E
if you are truly worried about the vitamin/mineral content in fruits and vegetable go to www.nutritiondata.com and you can look up specific foods highest in which ever nutrient you care for including zinc, and Vitamin E.



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